What are the healthiest types of yogurt?

Yogurt is a nutritional powerhouse, packed with probiotics and rich in calcium—a mineral that many Americans lack in their diet. Depending on the type of yogurt, it can also be a great source of protein, making it beneficial for gut, bone, immune, and muscular health. Yogurt is a flexible food that can be savored in both sweet and savory recipes, providing a variety of nutritional advantages.

However, not all yogurts are created equal. Some varieties are deficient in protein, calcium, and vitamin D, yet contain high amounts of added sugars. These factors are important to consider when evaluating the health impacts of yogurt. With the plethora of yogurt options available, it can be challenging to determine which is best for your health. Here is a comprehensive guide to help you navigate the yogurt aisle and choose the best options based on popular products and their nutritional composition.

1. Kefir

Kefir stands out as a top choice nutritionally. This drinkable fermented milk product boasts over double the probiotic strains of most yogurts, with 12 live and active cultures. It is also rich in vitamin D and calcium, providing about 20–30% of the daily value (DV) for each per serving. Given that many Americans fall short on these nutrients, kefir is an excellent choice. Additionally, kefir contains around 10 grams of protein per serving.

Kefir is also suitable for those who are lactose intolerant, as the straining process removes approximately 99% of the lactose. The taste is more tangy compared to traditional yogurt, and its liquid form makes it perfect for salad dressings or smoothie bases.

2. Icelandic Skyr Yogurt

Icelandic skyr yogurt is famous for its high protein levels, making it perfect for muscle recovery and enhancing satiety. This thick, tangy yogurt undergoes a straining process that removes extra whey, resulting in higher protein content. Skyr is available in fat-free, low-fat, and whole milk versions, with higher fat options offering a creamier texture and greater satiety.

However, skyr is lower in calcium, typically providing about 10% of the DV per serving. Despite this, its minimal lactose content and high protein make it a popular choice. It is often enjoyed on its own or with fruit, granola, and nuts.

3. Greek Yogurt

Greek yogurt shares a similar nutritional profile with Icelandic skyr, offering minimal lactose, about 10% of the DV of calcium, a few probiotic strains, and a good amount of protein. It is slightly thinner than skyr due to less straining but still thick and tangy.

Greek yogurt is available in various fat contents, affecting its creaminess and calorie count. Higher fat options can help keep you fuller longer, making it a versatile choice for different dietary needs.

4. Australian-Style Yogurt

Australian-style yogurt, such as Noosa, is unstrained like traditional yogurt but creamier. This creaminess is achieved either by using whole milk or cooking it slowly. It generally contains less protein than Greek or Icelandic skyr due to the lack of straining, but it remains a good source of probiotics and calcium.

5. Soy Milk Yogurt

Soy milk yogurt is the most nutrient-dense non-dairy yogurt, made from soy milk, which is high in protein and calcium. It is free from lactose and low in cholesterol, with added benefits like a few grams of fiber and minimal saturated fat. However, finding soy yogurt without added sugar can be challenging, as plain varieties often contain some sugar to aid fermentation.

6. Traditional Yogurt

Traditional yogurt is a good source of probiotics and calcium, though it contains more lactose than strained varieties. It is lower in protein, with only 5–8 grams per serving, compared to the 12–16 grams found in Greek or Icelandic skyr. Its thinner consistency and milder flavor make it a good base for adding nuts, chia seeds, or high-protein granola.

7. Coconut Milk Yogurt

Coconut milk yogurt is lower in protein and higher in saturated fat compared to dairy yogurts. However, some studies suggest that the saturated fat in coconut does not raise cholesterol levels like animal fats do. Coconut yogurt often contains a few grams of fiber and may be fortified with calcium and vitamin D, making it a viable option for those seeking non-dairy alternatives.

8. Cashew Yogurt

Cashew yogurt is a newer non-dairy option, made from cashew milk and live active cultures. It is relatively low in protein, calcium, and vitamin D but offers the benefit of unsaturated fat, which can help lower cholesterol levels. Cashew yogurt typically contains probiotics and can be a nutritious choice if fortified with additional nutrients.

Do All Yogurts Have Probiotics?

Most yogurts contain probiotics, essential for fermentation. However, if the yogurt is heat-treated after fermentation, the probiotics may be destroyed. Checking the label for live active cultures can ensure you’re getting the probiotic benefits.

What To Look for When Buying Yogurt

When choosing yogurt, consider the following factors:

• Added sugars: Opt for plain yogurt to reduce sugar intake, or choose lower-sugar options if you prefer some sweetness.
• Fat content: Dairy yogurt is available in various fat levels. Full-fat yogurt can be beneficial for heart health and may protect against cardiovascular disease and type 2 diabetes.
• Protein content: Higher protein content helps keep you full longer, making yogurt a great option for breakfast or snacks.
• Lactose content: For those with lactose intolerance, kefir, Icelandic skyr, Greek yogurt, and non-dairy yogurts are suitable choices.

How To Add More Yogurt to Your Diet

Incorporate yogurt into your diet creatively:

• Make salad dressings with plain yogurt
• Use Greek yogurt as a sour cream substitute on tacos
• Blend yogurt into smoothies
• Top oatmeal or chia pudding with yogurt
• Freeze yogurt with fruit for homemade frozen yogurt bars
• Marinate meat with plain yogurt for added flavor

By selecting the right type of yogurt and incorporating it into various dishes, you can enjoy its numerous health benefits while keeping your diet interesting and nutritious

A Quick Review

Yogurt is a nutrient-dense food that supports gut, bone, immune, and muscular health. However, not all yogurts offer the same benefits. Some are rich in protein, calcium, and probiotics, while others are high in added sugars and low in essential nutrients. Understanding the nutritional differences between various types of yogurt can help you make healthier choices

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